HIGH FIBER DIET

Why should I eat more fiber?

Eating foods that are high in fiber can help relieve some problems with constipation, hemorrhoids, diverticulitis and irritable bowel syndrome. Dietary fiber will help to lower your cholesterol, as well as prevent heart disease, diabetes and certain types of cancer.

How can I get more fiber in my diet?

You might try the following to increase the fiber in your diet:

  • Apples
  • Berries
  • Figs
  • Oranges
  • Pears
  • Prunes
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Green peas
  • Beans
  • Bran muffins
  • Brown rice
  • Oatmeal
  • Popcorn
  • Multiple-grain cereals
  • 100% whole-wheat bread

Start with small portions, and increase slowly so your digestive tract can adjust.

Many people notice bloating, cramping or gas when they add fiber to their diet. Making small changes in your diet over a period of time can help prevent this. Start with one of the changes listed above, then wait several days to a week before making another. If one change doesn't seem to work for you, try a different one.

It's important to drink more fluids when you increase the amount of fiber you eat. If you don't already drink over 6 glasses of liquid a day, drink at least 2 more glasses of water a day when you increase your fiber intake.

Adapted from American Academy of Family Physicians